1. Uttanasana (5 min.)

"Ears perpendicular to the ground / Release the head and neck / Relax the eyes and ears"

2. Adho Mukha Svanasana (5 min.)

"Ears parallel to the spine / Release the root of the tongue / Rest the diaphagm on the blankets"

3. Adho Mukha Vrksasana (1-10 min.)

"Open the corners of the eyes and look towards the back of the skull / Release the throat / Relax the temples"

4. Uttanasana (30 sec.)

"Keep the eyes open"

5. Pincha Mayurasana (1-10 min.)

"Open the corners of the eyes and look towards the back of the skull / Release the throat / Relax the temples"

6. Repeat Uttanasana (30 sec.)

"Keep the eyes open"

7. Rope Sirsasana (10 min.)

"Ears perpendicular to the ground / Release the sides of the head to the ground"

If possible, next to a trestler (horse), and then straight to:

8. Dwi Pada Viparita Dandasana (5 min.)

"Ears perpendicular to the ground"

Alternate way to do the pose if the ropes / trestler are not available

9. Kapotasana (5 min.)

"Sling" must be higher than the trestler / If possible go into the posture straight from Dwi Pada Viparita Dandasana (8.)

Variation 1: Head turned under

"Push the brow into the support; from there lift the spine"

Variation 2: Ears perpendicular to the ground

"Elongate the body"

10. Setu Bandha Sarvangasana (minimum 5 min.)

With sandbag on the forehead: "Can stay for a long time in the pose if comfortable"

11. Niralamba Sarvangasana (5 min.)

"Ears parallel to the ground"

12. Halasana (minimum 10 min.)

"Close the eyes and go to sleep; simulate sleep / Do not puff the chest; release the sternum in"

13. Viparita Karana (5 min.)

A Viparita Karani box may also be used insteaf of bolsters